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PEP Final > FINAL > Flashcards

FINAL Flashcards

1
Q

What is required with a barbell squat, barbell bench press, and barbell incline press?

A

A spotter

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2
Q

What is the role of the spotter?

A

Helping another person to lift the bar from the rack
Return the bar to the rack
Identify potential equipment probleems

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3
Q

T?F: utilizing or adapting a piece of equipment for a different use than it was purposed could result in injury, an increase in liability, and the potential for having an equipment manufacturer void its warranty.

A

True

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4
Q

What is the number of spotters dependent on?

A

a. load being lifted

b. ability of the spotter(s)

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5
Q

Should there be a spotter when performing Olympic lifts?

A

No, everyone should stand clear and the lifter should drop the bar

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6
Q

Is it necessary for high school students to understand and appreciate the potential risks and benefits with strength training, all weight room policies and emergency evacuation before participating in strength-training program?

A

Yes, in order to ensure safety and minimize liability

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7
Q

What type of grip should be used by the spotter when the parbell bench press exrcise is being performed?

A

An alternated and closed grip

It is the most secure and strongest grip

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8
Q

Why are the “behind neck pulldown” and “behind neck press” contraindicated?

A

require a high degree of external shoulder rotation

increase the risk of rotator cuff injury

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9
Q

What type of grip is most likely to cause injury while performing the bench press exercise?

A

thumbless (open) grip

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10
Q

When is a weightt lifting belt necessary?

A

Only during near max and max lifts that directly stress the back

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11
Q

What movements are necessary to minimize the risk of injury when lifting a bar from the floor?

A

Flex knees and hips
Keep the bar close to the body
Maintain the normal lordotic arch in back

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12
Q

What phase of the lift do you inhale and exhale?

A

Inhale - eccentric phase

Exhale - concentric

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13
Q

What is the proper foot placement for the back squat exercise?

A

It is to place the feet b/w hip and shoulder width apart with toes angled outward

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14
Q

When performing the back squat, how many steps should be taken after removing the bar from the rack?

A

1-2 steps backwards

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15
Q

Reps and load for a HS CX runner focusing on muscular endurance?

A

load is 12

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16
Q

HS VB wants to increase VJ. What is a strength exercise to improve performance?

A

Power clean

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17
Q

What is a mesocycle?

A

a period of 1-6 months

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18
Q

The manipulation of program design, variables of volume, intensity and exercise selection in order to maximize adaptations over the course of an annual training plan best describes what?

A

Periodization

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19
Q

How many hours are required for full muscle recovery following a hard total-body strength training workout?

A

72 hrs

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20
Q

How do you determine the right time to increase the training load?

A

2-for-2 rule

2 or more reps over the assigned rep goal in the last set for 2 consecutive workouts

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21
Q

What is the recommended training volume during a hypertrophy phase?

A

6 exercises
3x10 reps
70% of 1RM
90 sec rest

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22
Q

What training phase requires the greatest training volume?

A

the hypertrophy training phase

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23
Q

What is the load/rep scheme when training for absolute strength?

A

Heavier loads

Fewer reps

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24
Q

How long should rest be between sets when training for muscular endurance?

A

Short

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25
Q

What is the percentage of 1RM needed for an exercise intensity of 10RM?

A

75%

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26
Q

What is the focus for a 14 yr old athlete that wants to start strength training?

A

single sets
10-15 reps
proper technique

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27
Q

What is the appropriate exercise sequence for an experienced 15 yr old who needs to develop body power?

A 
Power clean
Squat
Bench press
Lat pulldown
Bicep curl
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28
Q

What is the best sequence for a 15 yr old student w/ no prior experience

A

2-3 nonconsecutive days/week

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29
Q

What is the best formula for calculating exercise volume?

A

repssetloads*training frequency

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30
Q

What is the proper 3 day training mode?

A

Monday=heavy
Wednesday=light
Friday=medium

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31
Q

What is the best feedback for reinforcing a student’s strength training?

A

Positive reinforcement

Specific information feedback

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32
Q

What is important to remember when setting goals?

A

Challenging but attainable

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33
Q

What is an example of positive reinforcement?

A

Place on the wall the names of students who can properly perform the back squat exercise

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34
Q

How should you define success?

A

Meeting personal goals

Emphasize task-oriented goals

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35
Q

What is the best way to to estimate muscle endurance in the quads?

A

15RM squat test

36
Q

What is the best test for assessing a high school basketball player’s power?

A

Vertical Jump Test

37
Q

What testing is recommended when working with untrained/injured individuals?

A

multiple rep test

38
Q

What can affect the administration of muscle strength testing in school-age youth?

A

student’s experience
type of warm-up
administrator’s experience

39
Q

How is it best to fairly compare high school student’s lifting performance?

A

load lifted / student’s body weight to the the 2/3 power

40
Q

How do you define a 10RM?

A

weight that can be lifted 10 times, but not 11with proper technique

41
Q

What does the 5RM back squat test?

A

Muscle strength

42
Q

What is the appropriate exercise for an obese 12y/o?

A

dumbbell incline press

43
Q

What is an optimal training program for managing juvenile obesity?

A

Deemphasizes intensity

Emphasizes duration

44
Q

What is an advisable strategy when developing a youth strength program?

A

Underestimate abilities

increase load/difficulty to match demonstrated abilities

45
Q

What is an example of a plyometric exercise?

A

single-leg hop

46
Q

What is an example of an intense plyometric exercise?

A

deep jump

47
Q

How should students be divided in a strength training class?

A

Physical size

Apparent physical maturity

48
Q

Define strength training.

A

Any mode of training that requires the muscles work against a force

49
Q

what is weightlifting?

A

A competitive sport that involves the clean and jerk, and snatch

50
Q

What’s the best definition of power?

A

work / time

51
Q

How does the textbook define strength?

A

maximal force that a muscle, or group of muscles, can generate at a specified velocity

52
Q

Define negligence.

A

failure to act as a reasonable and prudent person would under similar circumstances

53
Q

What should the primary goal of a high school strength program be?

A

Promote lifelong interest in physical activity

Promote regular participation in safe and enjoyable fitness activities

54
Q

What is a good source for a practitioner?

A

NSCA’s Strength and Conditioning Journal

55
Q

Who is the “world-wide authority” on strength and conditioning?

A

The National Strength and Conditioning Association (NSCA)

56
Q

What are well-documented health benefits of a well-designed strength training program?

A

Reduced resting BP
Increased bone mineral density
Increased resting metabolic rate

57
Q

What are the health benefits a 16 y/o female can experience after participating in a progressive, well-designed strength program for a year?

A

Increased bone mineral density
Improved blood lipid profile
Increased resistance to sports-related injuries

58
Q

Does strength training cause bone damage to children?

A

No it does not

59
Q

What is the reason women will not develop big, bulky muscles?

A

Not having enough testosterone

60
Q

How an people of all ages increase strength?

A

A well-designed resistance training program

61
Q

What is a concern associated with youth strength training?

A

Damage to the epiphyseal plates

62
Q

How do you determine when children can start a strength training program?

A

Emotional maturity to accept and follow directions

63
Q

What is the intensity and rep count for a 17 y/o male who goal is muscle hypertrophy?

A

6-12 reps

67-85% of 1RM

64
Q

How many hours of sleep should a youth in strength training get a night?

A

8-9 hours

65
Q

How many kg of protein should an individual get that participating in strength training?

A

1.4-1.8kg/BW/day

66
Q

How should water intake be regulated?

A

Sweat rate

67
Q

What athletes are vulnerable to dehydration?

A

football player in full gear
overweight freshman who is new to fitness
CX runner recovering from food illness (vomiting)

68
Q

What is the common cause of overuse injuries?

A

Program design

Training errors

69
Q

When is static stretching recommended?

A

cool-down

70
Q

What stretching technique decreases muscle spindle stimulation?

A

static stretching

71
Q

What stretching technique best mimics sports-specific movements?

A

dynamic stretch

72
Q

what does current research suggest about prolonged static stretching?

A

decreases jump height

73
Q

What is the proper prep foe get athletes physically ready for competition?

A

general warmup - 5-10 min - low intensity
specific dynamic warm-up
progresses to sport specific movements

74
Q

What does downhill running emphasize?

A

eccentric loading on the quads

75
Q

Define sport specific exercise.

A

conditioning exercises that closely resemble the sport be3ing training that may contribute to increased transfer for sport performance

76
Q

What should children intro the strength programs emphasize?

A

higher reps

moderate resistance

77
Q

What are neuromuscular adaptations responsible for?

A

Training-induced strength gains in a 10 y/o following 3 months of progressive strength training

78
Q

What energy system does a typical training workout emphasize?

A

anaerobic

79
Q

What energy system generates an immediate burst for a 10yd sprint?

A

ATP-PC

80
Q

What exercises involve 2+ joint actions or 2+ major muscle groups?

A

Compound
Core
Strength exercises

81
Q

What do women possess less of when compared to men?

A

Absolute strength

82
Q

What is the agonist muscle?

A

the primary mover

83
Q

What muscle fiber is beneficial for a high school CX runner?

A

Type I

84
Q

Describe overtraining.

A

Inappropriate increase in the intensity and/or volume of training-
general fatigue, mood changes, excessive muscle soreness, decrease in performance

85
Q

Describe a concentric muscle action.

A

shortening of a muscle because the contractile force is greater than the resistive force

86
Q

Describe eccentric contraction.

A

lengthening of a muscle because the contractile force is less than thee resistive force

PEP Final (1 decks)

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